Paschimottanasana

Meaning: Paschima – west Pascimottanasana

Uttana- intense stretching

In this asana the posterior portion of the whole body from head to heels is fully stretched

Procedure

Sit on the floor with legs stretched legs straight and palms on the floor by the sides of the hips.Deeply inhale and while exhaling bend forward and hold the big toes by corresponding hands, and keep the face on the knees.take a few normal breaths.now, inahle come up,release the hands and be in normal sitting posture.

Benefits

Tones up the abdominal organs and keeps them free from sluggishness
Tones the kidney, rejenuates the spine
Improves digestion
Decreases excess weight around the belly
Due to extra stretch given to the pelvic region more oxygenated blood is supplied and the gonads receive sufficient nutrition
This helps to cure impotency and is also useful for sex control
Helps in spiritual attainment
Tones the nerves supplying the pelvic organs and arising from the lumber sacral region of the spine

Limitations

People suffering from slip disc should not practice this asana
People suffering from severe back ache should not practise this during pregnancy and menstruation

References:

Stretching the legs in front on the ground, like a stick, bending forward, holding the toes with both hands and placing the forehead on the knees is called paschimottanasana

- Hatha Yoga Pradipika (28)

Paschimottanasana is the best among asanas. By this asana the pranic currents rise through sushumna. The digestive fire increases. The abdomen becomes flat and the practitioner becomes free from diseases.

-Hatha Yoga Pradipika (29)